Band Overhead Single Arm Triceps Extension
Strengthen and define your triceps with the Band Overhead Single Arm Triceps Extension.
Description
A strength training exercise which helps to increase the size and strength of the triceps muscles. The exercise is performed by standing with a band under your foot and extending the arm holding the band overhead.
How to Do Band Overhead Single Arm Triceps Extension
- 1Setup
Anchor one end of a resistance band securely under the arch of your right foot, ensuring your foot is flat on the floor.
- 2Setup
Hold the other end of the band with your right hand, bend your elbow, and bring your hand behind your head, with your elbow pointing forward.
- 3
Exhale as you extend your right arm directly overhead, straightening your elbow and squeezing your triceps at the top of the movement.
- 4
Inhale as you slowly and with control lower your hand back to the starting position behind your head, feeling the stretch in your triceps.
Tips
- Keep your working elbow stable and pointed directly forward throughout the movement to isolate the triceps effectively.
- Focus on a controlled eccentric phase, slowly lowering the band back to the starting position to maximize muscle engagement and growth.
- Engage your core muscles to maintain a stable torso and prevent any rocking or leaning, ensuring all tension stays on the triceps.
- Adjust your foot placement on the band to modify resistance; stepping further back or using a thicker band increases the challenge.
Common Mistakes
- ×Flaring the elbow out to the side reduces triceps isolation, so keep your elbow tucked in close to your head and pointed forward.
- ×Using momentum to extend the arm diminishes muscle activation, so perform the movement slowly and with deliberate control.
- ×Failing to achieve full elbow extension at the top limits triceps contraction, so ensure you fully straighten your arm for a complete squeeze.
Variations
Band side triceps extension
Target and strengthen your triceps with the Band Side Triceps Extension. This isolation exercise uses resistance band tension for improved definition and
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
Overhead Triceps Stretch
Lengthen your triceps and enhance shoulder mobility with this effective overhead stretch. Gently deepen the stretch for improved flexibility and recovery.
Band overhead triceps extension
Strengthen your triceps with the band overhead extension. This isolation exercise targets all three heads, building arm definition and pushing strength
Related Exercises
Band Triceps Kickback
Sculpt strong triceps with the Band Triceps Kickback. This isolation exercise uses band resistance for controlled arm extension, building definition and
Band Pushdown
Strengthen your triceps with the band pushdown. This effective exercise isolates the triceps brachii, building arm definition and pushing strength.
Band Standard Biceps Curl
Target your biceps with this effective resistance band curl. Stand on the band, grip, and curl your arms to build stronger, more defined upper arms.
Resistance Band Triceps Pushdown
Build strong, defined triceps with the resistance band triceps pushdown. Effectively target all three heads of your triceps brachii for upper arm strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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